Training Log Archive: RichTIn the 31 days ending Dec 31, 2018:
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Monday Dec 31, 2018 #
10 AM
Run 29:36 [2] 1.8 mi (16:27 / mi)
ahr:156 max:189
Jog around wood of Well Howe & fields near Cartmel after Dave Jackson told me to arrive at 10am rather than 11am. Very high HR for some reason although really easy explore of footpaths.
11 AM
Note
Dave Jackson massage.
2 PM
Swim 30:00 [3]
Ulverston Pool - 25m - 50 lengths - 10cr(pb), 10cr, 10cr(pb), 10cr, 10cr(pb) - 1250m. Quiet.
Sunday Dec 30, 2018 #
11 AM
Orienteering 54:51 [3] 5.0 km (10:58 / km)
Turkey Race #3 - Stock & Park Woods. Score event. Felt knee at start but ok as I was jogging around.
Saturday Dec 29, 2018 #
11 AM
Bike 18:00 [2]
shoes: Bike - Trek Mad One
Cycle through Croftlands to Swarthmoor - strong head wind.
12 PM
Bike 46:00 [3]
shoes: Bike - Trek Mad One
Birkrigg, Scales, Urswicks, Swarthmoor with Rachel.
Bike 6:00 [2]
shoes: Bike - Trek Mad One
Swarthmoor to home.
Friday Dec 28, 2018 #
2 PM
Bike 1:25:00 [2]
shoes: Bike - Trek Mad One
Down to Bardsea, past Oxley's, back to Swarthmoor. Then around Birkrigg, Scales & Urswicks.
Felt right knee at the start but not so much towards end. Much icing afterwards.
Felt right knee at the start but not so much towards end. Much icing afterwards.
Thursday Dec 27, 2018 #
10 AM
Note
Dave Jackson massage - right patella tendon still inflamed.
3 PM
Swim 10:00 [3]
Ulverston Pool - 25m - 20 lengths - 500m.
Walk down to pool. Vey busy & no lanes so just stayed in 10 minutes.
Walk down to pool. Vey busy & no lanes so just stayed in 10 minutes.
Wednesday Dec 26, 2018 #
11 AM
Orienteering 1:12:25 [3] 3.2 km (22:38 / km) +240m 16:27 / km
Turkey Race #1 - Rusland Beeches
Right knee still sore so taking it very easy - jogging & walking.
Course traversed across to mega steep slopes to south.
Technically ok until #10 where i navigated fine to the crag, but didn't see the kite. Wandered another loop for an extra 4 mins. Long downhill to #12 was following Gavin Smith and not really navigating - another 2 mins binned.
And finally no plan to #15 where I was following Rebecca Rooke for half of the leg and then didn't know where I was. Another 4 or 5 minutes binned.
So where i had a plan and navigated myself things went ok - where i didn't I made mistakes - surprise!
Legs and knee sore afterwards.
Right knee still sore so taking it very easy - jogging & walking.
Course traversed across to mega steep slopes to south.
Technically ok until #10 where i navigated fine to the crag, but didn't see the kite. Wandered another loop for an extra 4 mins. Long downhill to #12 was following Gavin Smith and not really navigating - another 2 mins binned.
And finally no plan to #15 where I was following Rebecca Rooke for half of the leg and then didn't know where I was. Another 4 or 5 minutes binned.
So where i had a plan and navigated myself things went ok - where i didn't I made mistakes - surprise!
Legs and knee sore afterwards.
Tuesday Dec 25, 2018 #
Note
(rest day)
Monday Dec 24, 2018 #
3 PM
Swim 35:00 [3]
Ulverston Pool - 25m - 50 lengths - 10cr(pb), 10cr, 10cr(pb), 10cr, 10cr(pb) - 1250m. Quiet - only 4 others in pool. Right knee still twinging when turning.
Sunday Dec 23, 2018 #
10 AM
Swim 30:00 [3]
Ulverston Pool - 25m - 46 lengths - 10cr(pb), 8cr, 10cr(pb), 8cr, 10cr(pb) - 1200m. Busy - 4 in lane.
Saturday Dec 22, 2018 #
2 PM
Bike 1:16:30 [3] 13.39 mi (5:43 / mi)
ahr:108 max:149 shoes: Bike - Trek Mad One
Coast road through Bardsea & Baycliff. Turned in towards Gleaston & back through Urswicks. Very easy so as to not upset right knee - felt it climbing through Sea Wood and on another couple of occasions but generally going easy without discomfort.
Friday Dec 21, 2018 #
9 AM
Swim 30:00 [3]
Ulverston Pool - 25m - 42 lengths - 10cr(pb), 6cr, 10cr(pb), 6cr, 10cr(pb) - 1100m. Busy - 5 in lane.
11 AM
Run 57:56 [3] 4.49 mi (12:54 / mi) +100m 12:04 / mi
ahr:140 max:152 shoes: Asics Gel Kinsei 5 pair2
Loop from Holker using bridleways & footpaths. Very wet underfoot. Right knee painful towards end.
12 PM
Note
Dave Jackson massage - inflammation around right patella tendon - caused by tight quads?
Thursday Dec 20, 2018 #
Note
(rest day)
Wednesday Dec 19, 2018 #
7 AM
Swim 30:00 [3]
Melksham Blue Pool - 33m - 30 lengths - 6cr(pb), 2cr, 6cr(pb), 2cr, 6cr(pb), 2cr, 6cr(pb) - 1000m.
11 AM
Walk 1:00:00 [2]
Walk with Greville up to Bannerdown Common & back.
7 PM
Note
Drive back to Ulverston.
Tuesday Dec 18, 2018 #
8 AM
Swim 30:00 [3]
Melksham Blue Pool - 33m - 30 lengths - 6cr(pb), 6cr, 6cr(pb), 6cr, 6cr(pb) - 1000m.
11 AM
Run 52:25 [4] 5.15 mi (10:11 / mi)
shoes: Asics Gel Kinsei 5 pair2
Melksham, Beanacre, Whitley, Shaw, Melksham. Progressively more windy & rainy as session progressed.
Finished into headwind.
Right knee occasional discomfort.
Finished into headwind.
Right knee occasional discomfort.
Monday Dec 17, 2018 #
10 AM
Note
Drive to Melksham.
Sunday Dec 16, 2018 #
11 AM
Run 19:00 [3] 1.5 mi (12:40 / mi)
ahr:123 max:142 shoes: Hoka Speedgoat 2
Birkrigg Sunbrick. Looped around Little Birkrigg and dropped towards Bardsea. Felt right knee again so turned around above village and jogged back up green lane to car. More rest needed.
Saturday Dec 15, 2018 #
Note
(rest day)
Storm Deidre arrived - miserable weather - right eye still troublesome.
Friday Dec 14, 2018 #
9 AM
Swim 30:00 [3]
Ulverston Pool - 25m - 40 lengths - 10cr(pb), 8cr, 10cr(pb), 8cr, 4cr(pb) - 1000m.
1 PM
Run 1:17:00 [3] 4.6 mi (16:44 / mi)
shoes: Kalenji Kiprun XTR6
Kirkby Moor loop - cold but a sunny day.
Right eye a bother with start of conjunctivitis. Seemed to start ok but died once I reached heather corner. Right knee hurt at times and had to slow to a crawl. Debated about cutting it short but stumbled around full loop with knee pain coming and going.
Pitiful.
Right eye a bother with start of conjunctivitis. Seemed to start ok but died once I reached heather corner. Right knee hurt at times and had to slow to a crawl. Debated about cutting it short but stumbled around full loop with knee pain coming and going.
Pitiful.
Thursday Dec 13, 2018 #
12 PM
Note
DJ Massage - not too sore in the legs.
Wednesday Dec 12, 2018 #
6 PM
Orienteering race 44:47 [4] 4.3 km (10:25 / km) +180m 8:37 / km
Kendal Golf Course & Serpentine Woods Night O.
First dark run of this season. Managed to find first 3 ok, bit off bearing to #4. Into the woods and much faffing at #5, #6 & #7 better. At least 1min lost on way to #5. #8 & #9 ok, uphill slog to #10 & #11 losing time. Bearing off on way to #12, Noah Howlett came past and pulled me even further off line at end of leg. Corrected first and beat him along to #13 as well, but another 1minute plus binned at #12.
More uphill woes on the way to #14 & #15 but hit them clean, and thru to #18. Refolded map here, late focussing compass exiting control and unsure of angle #19. Was actually exactly on line but convinsed myself I was further south. Another minute faffing & relocating off #17.
Exit of #19 wasn't good, found #20 & #21 ok and then missed gap in briars on way to #22 which cost another minute.
Nice end to the course - thoroughly enjoyable.
First dark run of this season. Managed to find first 3 ok, bit off bearing to #4. Into the woods and much faffing at #5, #6 & #7 better. At least 1min lost on way to #5. #8 & #9 ok, uphill slog to #10 & #11 losing time. Bearing off on way to #12, Noah Howlett came past and pulled me even further off line at end of leg. Corrected first and beat him along to #13 as well, but another 1minute plus binned at #12.
More uphill woes on the way to #14 & #15 but hit them clean, and thru to #18. Refolded map here, late focussing compass exiting control and unsure of angle #19. Was actually exactly on line but convinsed myself I was further south. Another minute faffing & relocating off #17.
Exit of #19 wasn't good, found #20 & #21 ok and then missed gap in briars on way to #22 which cost another minute.
Nice end to the course - thoroughly enjoyable.
Tuesday Dec 11, 2018 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 25m - 46 lengths - 10cr(pb), 8cr, 10cr(pb), 8cr, 10cr(pb) - 1300m.
First time in the pool this week - right shoulder ok.
First time in the pool this week - right shoulder ok.
1 PM
Run intervals 1:17:09 [4] 6.4 mi (12:03 / mi)
ahr:134 max:168
DaltonGate, Old Hall road, Beck Side farm, Newland Bottom, Next Ness.
Tried jogging out for a 10/15min warm up. Then a pyramid effort.
1min (90sec), 2min (90sec), 3min (2min), 5min (3min), 5min (3min), 5min (3min), 3min (2min), 2min (90sec), 1min (90sec).
3rd 5min probably only 4min as needed the extra minute to cross A590 safely at the bottom of Alpine road.
Tried jogging out for a 10/15min warm up. Then a pyramid effort.
1min (90sec), 2min (90sec), 3min (2min), 5min (3min), 5min (3min), 5min (3min), 3min (2min), 2min (90sec), 1min (90sec).
3rd 5min probably only 4min as needed the extra minute to cross A590 safely at the bottom of Alpine road.
Monday Dec 10, 2018 #
3 PM
Run 42:00 [3] 3.65 mi (11:30 / mi) +110m 10:31 / mi
shoes: Hoka Speedgoat 2
Another bad nights sleep.
Birkrigg, Bardsea, beach to Baycliff & Sunbrick Lane plus cart track.
Turkey sandwich for lunch lying heavy - real grind back up Sunbrick Lane.
Birkrigg, Bardsea, beach to Baycliff & Sunbrick Lane plus cart track.
Turkey sandwich for lunch lying heavy - real grind back up Sunbrick Lane.
Sunday Dec 9, 2018 #
11 AM
Orienteering 1:00:00 [1]
NWJS Xmas Leavers day at White Moss Common. Observing.
Saturday Dec 8, 2018 #
9 AM
Orienteering 45:00 [2]
Hanging kites for NWJS Xmas training at Great Tower.
12 PM
Orienteering 30:00 [4] 2.0 mi (15:00 / mi)
NWJS Xmas Bash - trying to shadow Harry O'D around map memory course, just after I had eaten a sandwich. Slow legs.
Friday Dec 7, 2018 #
12 PM
Run 43:32 [4] 3.64 mi (11:58 / mi)
ahr:134 max:159 shoes: Hoka Speedgoat 2
Gill banks, Flan fell & Hoad Hill. Bright and very breezy - underfoot sodden.
Ran straight down Queen street so missed usual climb and drop down Daltongate - explains short mileage.
Ran straight down Queen street so missed usual climb and drop down Daltongate - explains short mileage.
Thursday Dec 6, 2018 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 25m - 36 lengths - 10cr(pb), 8cr, 10cr(pb), 8 cr - 800m.
First time in the pool this week - right shoulder ok.
First time in the pool this week - right shoulder ok.
11 AM
Note
DJ Massage - really hurt my left hip joint - decided to postpone later jog as weather very wet & windy.
Wednesday Dec 5, 2018 #
10 AM
Run 42:50 [3] 4.01 mi (10:41 / mi)
ahr:136 max:156 shoes: Asics Gel Kinsei 5 pair2
Faffing about with cars due to Rachel's knee injury.
Same loop as yesterday in much rain - 3 bridges, Pennington, Rosside & home.
Miles 11:51 (116/134), 10:32(138/149), 10:35(147/156), 9:44(147/154).
Yesterday had the warm-up up to Swarthmoor - today trying to keep it smooth without pushing too hard.
Same loop as yesterday in much rain - 3 bridges, Pennington, Rosside & home.
Miles 11:51 (116/134), 10:32(138/149), 10:35(147/156), 9:44(147/154).
Yesterday had the warm-up up to Swarthmoor - today trying to keep it smooth without pushing too hard.
2 PM
Physio exercises 15:00 [2]
Tuesday Dec 4, 2018 #
12 PM
Run 13:44 [3] 1.15 mi (11:56 / mi)
ahr:136 max:143 shoes: Asics Gel Kinsei 5 pair2
Jog up to Swarthmoor to feed the cats - Rachel injured knee at circuits last night.
Run 40:49 [3] 4.01 mi (10:11 / mi)
ahr:147 max:156 shoes: Asics Gel Kinsei 5 pair2
Swarthmoor down to 3 bridges, around lanes to Pennington, back to Rosside and drop to garden centre.
Tried to work hard up the four hills. Right shoulder sore after circuits.
Miles 10:55 (135/142), 10:07(146/149), 10:18(152/156), 9:23(156/156).
Tried to work hard up the four hills. Right shoulder sore after circuits.
Miles 10:55 (135/142), 10:07(146/149), 10:18(152/156), 9:23(156/156).
3 PM
Physio exercises 10:00 [2]
Monday Dec 3, 2018 #
3 PM
Bike 1:03:00 [3]
shoes: Bike - Trek Mad One
Out along coast road - turn in towards Gleaston and back through Urswicks.
Clear day so watching the sun set around 3:30pm - weird.
Clear day so watching the sun set around 3:30pm - weird.
6 PM
Circuit Training 1:00:00 [3]
UTC Circuits at Tennis Centre. No coach so Mike Gregory improvised a session - hard as ever.
Sunday Dec 2, 2018 #
10 AM
Orienteering 30:00 [2]
JROS Hawkshead weekend Holme Fell. Easy jog around Control Pick. Very wet all day.
Saturday Dec 1, 2018 #
9 AM
Note
(rest day)
First Aid course.